1 2 3
Workout routines

0 Comments

From interview by Osmo Kiiha of The Iron Master (IM).

IM:  "How about a sample routine from the 1950s?"

Reg:  "I didn't have a favorite workout routine.  I have done every routine and every exercise in the book, but like most advanced trainers, I have found what exercises and what routines give me the best results.  What is good for one man isn't necessarily good for somebody else.  My bodyweight fluctuated between 230 and 245 during those years.  Here is a routine I used around 1956-1957 with good results:"

Deltoids and Upper Back

- Press Behind Neck 4-10 Sets, 5 Reps.

- Heavy Bent arm Lateral Raises 5-10 Sets, 10 Reps

0 Comments

EXERCISE NO. 1 – TRICEPS PUSH DOWN ON LAT MACHINE

He recommended 4 sets of 10 reps, and emphasized  keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.

EXERCISE NO. 2 – SEATED DUMBBELL CURLS

Again he recommended 4 sets of 8-10 reps, and using good form.  Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.

 

Exercises 1 and 2

0 Comments

Arnold Schwarzenegger's recently released Blueprint to training and diet:

Arnold Schwarzenegger Phase 1

Click on image above to view full PDF version of Phase 1

0 Comments

Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.

Lesson 1

Click on image to view full size

0 Comments

Franco's Chest Workout:

Exercise Sets Reps
Barbell Bench Press 5-6 10-6
Barbell Incline Press 4-5 10-6

Dips

  Superset with Cable Crossovers

3-4

3-4

15-20

15

 

Franco Columbu bench pressing

0 Comments

Cover of Booklet

 

When asked to “make a muscle” the average person invariably flexes his biceps. Bodybuilders are no different . . . big arms fascinate them more than any other body part.

I’m no different myself . . . I’ve admired big arms as long as I can remember, and have worked long and hard to get a pair. I’ve been amply rewarded for my labors in this direction, but not until I had spent many, many years experimenting with the various exercises and training principles covered in the course booklet.

Furthermore, the time I spent working for big arms was much longer than it need be for you. How often during my earlier training years I had wished for a book such as this, describing exactly the exercises and training methods! But I had to learn a lot of what I now know by trial and error, by luck, hope, and mistakes.

So, the purpose of this book is to spare you some false turns and blind alleys on the road to magnificent arms. With my own errors in mind, this booklet is written for you, so you can avoid them. Follow the course as laid out . . . the prescribed exercises, sets, repetitions, exercise style. Put real determination in your workouts, make this a turning point in your big arm training . . . you won’t regret it!

Best of luck.

0 Comments

The Steve Reeves Workout: Monday/Wednesday/Friday rest Saturday and Sunday.

 

Exercise Sets Reps
Dumbbell Swings 3 15-20
Upright Rows 3 8-12
Bench Press 3 8-12
One Arm Row 3 8-12
Dumbbell Laterals 3 8-12
Incline Press 3 8-12
Tricep Pressdown 3 8-12
Barbell Curls 3 8-12
Seated DB Curls 3 8-12
Squats supersetted with... 3 8-12
Pullovers 3 8-12
Breathing Squats 3 8-12
Dumbbell Laterals 1 20
Deadlifts 2 8-12
Good Mornings 2 8-12
 

0 Comments

Marvin Eder used many strength training routines over the years. He particularly enjoyed Olympic lifting, and for bodybuilding purposes, mainly trained on the split system of 2 days on with the 3rd day off for rest. Upper body one day, legs and mid section the next day. Four times a week where he would work out Monday and Tuesday, rest Wednesday, workout Thursday and Friday and rest the weekends because the training was exceptionally heavy.

Marvin Eder's routine:

Day 1:

* 5 sets x 10 reps dumbbell laterals, 120 lbs

0 Comments

Eight-Day Training Cycle:

One day training, One day rest

(One day on, One day off)

Day 1: Chest, Biceps

Bench Presses: 3 sets, 6-8 reps

Incline Bench Presses: 2 sets, 6-8 reps

Dips with added weight: 2 sets, 8-10 reps

Barbell Curls: 3 sets, 6-10 reps

0 Comments

The following Larry Scott workout and diet information is from an interview he had with Irving Johnson:

How he trains:

0 Comments

which exercise routine is best? Ronald Reagan's or Vladimir Putin's? Read them both below and decide.

Ronald Reagan

Ronald Reagan always had a great physique even as President of the United States of America when he was at an advanced age. Check out his workout below:

Ronald Reagan exercise program page 1

Click image above to see full size

0 Comments

Mr. Olympia Frank Zane used the following workout split leading up to his 1977 victory.

Monday – Morning

Legs and Calves

Monday – Afternoon

Shoulders, Biceps, Forearms and Abs

Tuesday – Mornings

Back

Tuesday – Afternoon

0 Comments

The following is the workout Bill Phillip's says he favors in his book 

Monday: Chest and Calves

Bench Press:

3 x 20 @ 135 lbs.

2 x 10 @ 225 lbs.

1 x 8 @ 275 lbs.

1 x 6 @ 295 lbs.

1 x 5 @ 315 lbs.

1 x 4 @ 335 lbs.

1 x 3 @ 355 lbs.

2 x 8 @ 295 lbs.

Incline Flys:

4 x 6-8 @ 70 lb. DB's

Flat Flys:

4 x 6-8 75 lb. DB's

Standing Calve Raise:

4 x 10 @ 400 lbs.

0 Comments

Novices will probably do best with three workouts a week. More advanced trainees will make better gains with two sessions, with two full days off in between. If you don't know which category best describes you, start with two sessions per week, and take advantage of the extra recovery time.

 

Squats, 1 x 20

Two-arm dumbbell pullover, 1 x 20

Standing barbell military press, 1 x 10-12

Barbell curl, 1 x 10-12

Barbell bench press, 1 x 10-12

Barbell bent-over row, 1 x 10-12

Sit-up, 1 x 10-12